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- Kreider RB et al. International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation. 2022.
- Rawson ES, Venezia AC. Use of Creatine in the Elderly and Evidence for Effects on Cognitive Function. Amino Acids. 2011.
- Candow DG et al. Creatine Supplementation and Healthy Aging. Nutrients. 2021.
- Dolan E et al. Common Questions and Misconceptions About Creatine Supplementation. 2019.
- Avgerinos KI et al. Effects of Creatine Supplementation on Cognitive Function of Healthy Individuals. Experimental Gerontology. 2018.
Until recently, creatine was associated exclusively with bodybuilding and sports nutrition. Today, the situation has changed. Scientists are actively studying its role not only in physical performance but also in brain function, maintaining muscle mass after age 50, recovery after exercise, and even healthy aging. Over the past few years, the number of creatine studies has increased dramatically, and many experts call it one of the most studied supplements in the world.
Why Creatine Suddenly Became Popular Far Beyond Sports
When most people hear the word “creatine,” they imagine an athlete in the gym.
This is understandable. Athletes began using it en masse back in the 1990s.
But science is moving forward.
Today, researchers are interested in more than just how creatine helps lift a barbell. They are studying its impact on:
- brain function;
- cognitive functions;
- age-related muscle mass loss;
- recovery after physical exertion;
- cellular energy metabolism.
And this is where it gets most interesting.
What is Creatine and Why Does the Body Need It
Creatine is a natural substance that the body produces on its own.
Synthesis occurs primarily in the liver, kidneys, and pancreas.
We also obtain it from food.
Main sources:
- red meat;
- fish;
- seafood.
About 95% of creatine stores are located in the muscles.
Its main task is to help cells obtain energy quickly.
This is why it is so important during physical activity.
How Creatine Works
Every cell in the body uses energy in the form of the ATP molecule.
The problem is that ATP stores last literally for only a few seconds of intense work.
This is where creatine comes into play.
It helps replenish ATP faster, providing cells with an additional energy source.
For muscles, this means the ability to maintain intense exertion for longer.
For the brain, it potentially means a more efficient energy supply for nerve cells.
Why Athletes Have Used Creatine for Decades
It’s quite simple here.
Creatine belongs to the few sports supplements whose effectiveness is confirmed by a large number of studies.
It can contribute to:
- increased strength metrics;
- improved explosive power;
- faster recovery;
- maintenance of muscle mass during training.
This is why it can be found in practically any sports nutrition store.
Creatine and the Brain: A Direction Currently Being Actively Studied
One of the hottest topics in recent years is the impact of creatine on cognitive functions.
The brain consumes a massive amount of energy.
Although it accounts for only about 2% of body weight, it uses approximately 20% of the body’s total energy.
This is why scientists hypothesized that improving the cellular energy supply could also affect brain function.
So far, research results are mixed.
Some studies demonstrate a potential positive effect on memory and concentration, especially under conditions of sleep deprivation or increased cognitive loads.
Can Creatine Be Beneficial After Age 50
As people age, they gradually lose muscle mass.
This process is called sarcopenia.
After age 50, it begins to accelerate.
This is why creatine has been actively studied in older adults in recent years.
Research shows that combining strength training with creatine can help maintain muscle mass and physical function in the elderly.
Table 1. Where Creatine is Best Studied
| Focus Area | Evidence Level |
|---|---|
| Sports Performance | High |
| Strength Metrics | High |
| Muscle Mass Support | High |
| Healthy Aging | Moderate |
| Cognitive Functions | Moderate |
| Mood and Mental Health | Under Study |
Why There are So Many Myths Surrounding Creatine
Popularity almost always breeds myths.
Creatine is no exception.
Some of these stories date back to the 1990s.
Some of them are still alive today.
Myth #1. Creatine Harms the Kidneys
This is one of the oldest myths.
The reason for its appearance is simple.
During creatine intake, creatinine levels in tests can change.
Because of this, assumptions about a possible negative impact on the kidneys arose for many years.
Today, large research reviews do not confirm a harmful effect of creatine on the kidneys in healthy people.
Myth #2. Creatine is a Hormone
No.
Creatine is not a hormone.
It also does not belong to anabolic steroids.
It is a natural compound present in the human body and in food products.
Myth #3. Creatine Causes Severe Water Retention
Partially true.
Creatine can indeed increase the water content inside muscle cells.
This is why at the beginning of intake, some people notice a body weight increase of 1-2 kg.
But this is not the same as edema or fluid accumulation under the skin.
Which Form of Creatine is Most Popular
Looking at the research, creatine monohydrate remains the absolute leader.
It was used in the majority of clinical trials.
Other forms regularly appear on the market:
- creatine HCl;
- buffered creatine;
- creatine nitrate;
- various complex formulas.
The problem is that there is no convincing evidence of their superiority over monohydrate yet.
Table 2. Comparison of Popular Creatine Forms
| Form | Current Knowledge |
|---|---|
| Monohydrate | Best researched |
| HCl | Less research |
| Nitrate | Limited data |
| Buffered | No convincing advantages shown |
| Complexes | Usually more expensive |
Why Creatine Interests Gerontologists
Aging science is developing very rapidly today.
One of the main tasks is to preserve human functionality as long as possible.
In this context, muscle mass becomes more important than many people think.
This is why creatine is increasingly mentioned not only in sports magazines but also in publications on healthy aging.
Questions and Answers
Is Creatine a Performance-Enhancing Drug (Doping)?
No. It is not included in the list of prohibited substances by the World Anti-Doping Agency.
Is Creatine Found in Common Food?
Yes. It is found in the highest amounts in meat and fish.
Do People Who Do Not Exercise Need Creatine?
It depends on individual goals. Today, it is being actively studied outside the sphere of sports.
Which Form Has the Most Evidence?
Creatine monohydrate.
Can Creatine Affect the Brain?
Such studies are actively ongoing, but final conclusions are still being formed.
Conclusions
Creatine has long since moved beyond the limits of sports nutrition. Today, it remains one of the most researched supplements in the world, and interest in it only grows.
Its benefits for sports performance are well confirmed. At the same time, new papers increasingly assess the impact of creatine on cognitive functions, healthy aging, and muscle mass support after age 50.
It is quite possible that in a few years we will talk about creatine not as a supplement for athletes, but as one of the important tools for supporting active longevity.
References
-
- Kreider RB et al. International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation. 2022.
- Rawson ES, Venezia AC. Use of Creatine in the Elderly and Evidence for Effects on Cognitive Function. Amino Acids. 2011.
- Candow DG et al. Creatine Supplementation and Healthy Aging. Nutrients. 2021.
- Dolan E et al. Common Questions and Misconceptions About Creatine Supplementation. 2019.
- Avgerinos KI et al. Effects of Creatine Supplementation on Cognitive Function of Healthy Individuals. Experimental Gerontology. 2018.
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